Did you know that vitamin D deficiency is a real condition with serious symptoms?
Vitamin D deficiency is now a global public-health concern and affects a staggering estimated 1 billion people worldwide.
Last year, the NHS warned parents to consider giving their children vitamin D supplements as the number suffering from deficiency and risking rickets had almost tripled in four years.
According to the Telegraph, official figures showed that 4,638 children were admitted to NHS hospitals in 2013/14 , compared with 1,398 cases in 2009/10.
Rickets is a painful bone deformity in children with osteomalacia in adults. These are the most common effects. Other conditions are skeletal diseases, metabolic disorders, cancer, cardiovascular disease, autoimmune diseases, such as Multiple Sclerosis. Cognitive disorders and depression, infections and acne. Even more shockingly, it has been known to cause death. However it is a relatively new condition and most conclusive studies have been undertaken only in the past 15 years so experts are still learning about it, the essence of advice is people need to achieve and maintain optimum levels of vitamin D daily.
Vitamin D2 and D3 make up one of four fat-soluble vitamins (A, D, E, and K) and are found in fortified foods, plant foods, and supplements, fatty fish, cod liver oil, eggs, and liver. Vitamin D can also be made internally when your skin is exposed to ultraviolet (UV) radiation from the sun.
So, here is how to get enough Vitamin D:
- Vitamin D3 has been shown to be the best choice out of the Vitamin D supplements. Vitamin D supplements should be taken with a meal which contains fat for optimum absorption.
- A few foods naturally contain vitamin D as below, but you should attempt to get some from the sun, from your food and if necessary, top up with a D3 supplement too, depending on advice from your doctor.
- 1 tsp cod liver oil has 400 to 1,000 IU/vit D
- 3.5 oz salmon, fresh (wild) has 600 to 1,000 IU/vit D
- 3.5 oz salmon, fresh (farmed) has 100 to 250 IU/vit D
- 3.5 oz salmon, canned has 300 to 600 IU/vit D
- 3.5 oz sardines, canned has about 300 IU/vit D
- 3.5 oz mackerel, canned has about 250 IU/vit D
- 3.5 oz tuna, canned has 236 IU/vit D
- 3.5 oz shiitake mushrooms (fresh) has about 100 IU/vit D
- 3.5 oz shiitake mushrooms (sun-dried) has about 1,600 IU/vit D
- 1 egg yolk has about 20 IU/vit D
As with all medication, supplements and diets, you should check with your doctor before taking, starting or changing any medication or treatment you may be having.
photo credit: ITN News